Traditional dumbbell training usually involves remaining in a fixed position, isolating a specific muscle and performing several single-joint movements of an exercise. Kettlebell training, on the other hand, consists of dynamic, explosive multi-joint movements targeting several different muscle groups at once. Kettlebell workouts usually involve a cardiovascular component as well, in which a certain number of repetitions must be completed within a given time frame. The website "Crossfit" offers examples of kettlebell conditioning exercises and workouts.
Kettlebell Swings
Kettlebell swings can be performed with either one arm or two and are designed to promote explosive power in the legs and hips. Place the bell on the ground between your feet. Squat about one quarter of the way down while maintaining a straight back. Grip the kettlebell and swing it back between the legs, then reverse directions and explosively swing it out in front of you. Let the bell come up to about shoulder height. Naturally let its momentum carry your arms back down to the ground. This movement should be driven by the legs, not the arms. Kettlebell swings can be done with very heavy weight and few repetitions for strength and power, or with light weight and more repetitions for endurance.
Kettlebell Snatches
Perform kettlebell snatches with either one or two arms. Begin the one-armed kettlebell snatch by bending the knees and maintaining a flat back, gripping the bell on the ground. While maintaining a straight back, explosively jerk the bell off the ground with a movement driven by the legs. Strength coach Mike Mahler suggests this movement should feel as if you are starting a lawn mower. As the kettlebell approaches shoulder height, let the handle of the bell swing swing over the hand and then powerfully press up to the sky to finish the snatch.
Turkish Get-Ups
The Turkish get-up is complicated to learn but is perhaps the most beneficial full-body kettlebell maneuver. Lie on your back with the kettlebell held straight up with one arm above the face. Keeping the arm in a locked position, begin to roll onto the side of the free arm, bringing the free-side leg in and under the thigh of the other leg. Push yourself up and forward into a lunge position with the free arm. From this position, stand up completely and then return to the starting position by reversing each step. Switch arms with each repetition to get a workout on both sides of the body.
Kettlebell Workout Routines
Design conditioning workouts that are both challenging and fun with kettlebells, which come in weights from about 5 lbs. up to 175 lbs. Heavier weights and fewer repetitions can be used to train maximum strength, while light weights can be used to develop endurance and cardiovascular strength. For maximum strength, perform five sets and five repetitions of each of the above exercises with a very heavy bell, alternating arms. For cardiovascular fitness, perform five repetitions of each exercise with a lighter weight, alternating arms, and complete as many rounds as possible in 20 minutes.
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